JP Fitness Forums - Personal Training - View Single Post

RobLL · 02-19-2008, 12:33 AM

Sister-in-law wanted to swim, and I hadn't swam for about two months, so after a couple pullups went to the pool. Between the shoulder and all the time off it needed to be an easy night, and was!

3 laps warmup
3 sets half a lap fast, return slow
2 laps cool off.

I was not able to swim fast enough for true HIIT

Monday - wore a huge band aid to gym, my normal semi Belushi style chopping veggies for a stirfry went amiss. Chopped 3/16s inch square off my right index fingernail, plus a little flesh. The stir fry was flavored with a very rich beef broth (the ribs were not that great but what a stock- I added some leftover chicken brotj amd tomato paste). Never did find the finger nail.

any way after some foam rolling it was time for

Hypertrophy 1B 9 3 supersets, each witj four sets of 15 reps, 60 sec. rest

DB Incline Bench Press/Seated Cable Row 40s/160

DB Shoulder Press/Wide Grip Lat Pull Downs, wts all over the place, everyone using DBs half at 25s/180 (not a comparable machine) amd last two at 35s/160

Barbell Bench Press/High Lifts 90/70

45 Swiss Ball Crunchies, no rests

Sauna and home.

ps - no body fluids amiss at gym, I left my home made cast style bandaid on - I thought I could take it off at the computer because didn't injure the tip part you use to type. Tried to use index finger typing this, oops, get Q-Tips, blood all over keyboard.

02-19-2008, 12:33 AM	#272 (permalink)
RobLL Senior Member Join Date: Jun 2006 Location: Rural, Western Washington Posts: 2,987 My Profile	sunday and monday's workouts Sister-in-law wanted to swim, and I hadn't swam for about two months, so after a couple pullups went to the pool. Between the shoulder and all the time off it needed to be an easy night, and was! 3 laps warmup 3 sets half a lap fast, return slow 2 laps cool off. I was not able to swim fast enough for true HIIT Monday - wore a huge band aid to gym, my normal semi Belushi style chopping veggies for a stirfry went amiss. Chopped 3/16s inch square off my right index fingernail, plus a little flesh. The stir fry was flavored with a very rich beef broth (the ribs were not that great but what a stock- I added some leftover chicken brotj amd tomato paste). Never did find the finger nail. any way after some foam rolling it was time for Hypertrophy 1B 9 3 supersets, each witj four sets of 15 reps, 60 sec. rest DB Incline Bench Press/Seated Cable Row 40s/160 DB Shoulder Press/Wide Grip Lat Pull Downs, wts all over the place, everyone using DBs half at 25s/180 (not a comparable machine) amd last two at 35s/160 Barbell Bench Press/High Lifts 90/70 45 Swiss Ball Crunchies, no rests Sauna and home. ps - no body fluids amiss at gym, I left my home made cast style bandaid on - I thought I could take it off at the computer because didn't injure the tip part you use to type. Tried to use index finger typing this, oops, get Q-Tips, blood all over keyboard.